When you’re pregnant, staying active can feel a little overwhelming—especially when it comes to core training. And as a Prenatal Exercise Specialist & Certified Personal Trainer, I’m here to help you feel confident and supported when it comes to exercising during pregnancy.
You’ve probably heard that crunches and other traditional ab workouts aren’t recommended while pregnant because they can put too much pressure on your abdominal wall. Instead, the focus should be on pregnancy safe core exercises that help support your abs, pelvic floor, and posture without unnecessary strain.
Your core plays a huge role throughout pregnancy, labor, and postpartum recovery. By choosing gentle, functional movements, you’ll help protect your abdominal wall, reduce the risk of diastasis recti (ab separation), and set yourself up for a smoother recovery after your baby arrives. These moves also promote stability and strength, which can make everyday tasks and the physical demands of motherhood more manageable.
Below, I’m sharing 5 pregnancy-safe core moves I love and recommend. Each one is simple, effective, and can be done at home with little to no equipment. And if you’re looking for a more structured plan, my GOOD // SWEAT Pregnancy Guide includes 26 weeks of workouts designed specifically for the second and third trimesters.
1. Cat Cow
Assume a position on all fours with your hands aligned under your shoulders and your knees pelvis-width apart. Inhale to expand and extend your spine to the cow position by allowing your spine to sag down toward the floor. Exhale to flex into the cat position (curl your spine toward the ceiling) and hold for 1-2 seconds.
Modification: Keep movements slow to avoid strain.
2. Bird Dog
Assume a position on all fours with your hands aligned under your shoulders and your knees pelvis-width apart under your hips. Inhale to expand and prepare. Exhale to engage and lift your right arm forward and parallel to the floor. At the same time, straighten and lift your left leg backward and parallel to the floor. Hold your arm and leg straight for a few seconds. Your neck, spine, and pelvis should remain neutral, meaning no tipping side to side, tucking, or overarching. Inhale to lower back down. Repeat on the opposite side.
Modification: Slow down for more control.
3. Pelvic Clock
Sitting on your ball with your feet planted wide, lift your chest and place your hands on your hips, belly, or one hand on your belly and the other on your heart. Focus on your inhales and exhales as you breathe deeply into your belly and the extra space on your sides and back. Gently tilt your hips forward and back (12-6), lift your hips side to side (3-9), and perform full circles. Keep movements small and controlled.
Modification: Perform smaller, controlled movements to avoid overextending.
4. Modified Side Plank Reach Through
Start in a side plank with your inner knee bent. Reach your outer arm up overhead, then twist and bring your hand between your shoulder and hip.
Modification: Keep knees down for more support.
5. DB (Dumbbell) Drive the Car
Holding one very light weight out in front of you with your feet hip-width apart and a slight bend in your knees, alternate rotating the weight 45 degrees in each direction for the time or reps given.
Modification: Use lighter weights and slow down the movement for better control.
Why Safe Core Exercises Matter During Pregnancy
Your growing belly changes the way you move, which makes it even more important to be mindful of how you train your core. By sticking to safe core exercises during pregnancy—like the five listed here—you’ll not only protect your abdominal wall and pelvic floor, but also prepare your body for labor, delivery, and postpartum recovery.
Remember: listen to your body, avoid any movements that cause discomfort or “coning” along your midline, and make modifications as needed. Small, intentional exercises go a long way when it comes to preserving core strength and stability throughout pregnancy.
And if you’re looking for more structured guidance, trimester-specific workouts, and safe modifications, my GOOD // SWEAT Pregnancy Guide is designed to support you every step of the way.
More Pregnancy-Safe Fitness Resources:
- When to Modify Workouts During Pregnancy
- The 5 Stretches You Should Do Daily For Pregnancy
- Benefits of Exercise During Pregnancy: Why It’s So Important
- Building Your Pregnancy Support Squad: 5 Helpful Experts to Consider on Your Journey
- Yoga Ball Exercises for Pelvic Floor During Pregnancy: 7 Moves for Strength & Flexibility
